My journey as a marathoner...

Mon Nov 23 AM 5 miles, 35min, hurdles, jump rope PM 10 miles, 67min, long hills Tue Nov 24 10 miles Davis Road, 58min, strides Wed Nov 25 AM 5 miles, 34min, hurdles, jump rope PM 12 miles, 1:16min Thur Nov 26 10 miles, 70min, drills Fri Nov 27 10 miles, 66 min, 13x short hills Sat Nov 28 AM 5 miles, 40 min PM10 miles, 61 min Sun Nov 29 16 miles, 1:39min Total 93 miles I worked a lot on my form this week, including an 8-mile stretch where I was able to run on the ball of my feet. For some, this is nothing big, but for me this is big news. The ability for me to stay on the ball of my feet while running is key for me running well on the track. Last year I was able to run a full 5k, the year before I couldn't run a full mile and the my freshman year I couldn't run a full 1k on the ball of my feet. It has been proven that that is the most efficient way to run, although I might add that it brings a lot of injuries. However, I am very happy to be able to do that. On another note, the

Mon Nov 16 10 miles, 61min, 8x100m strides, hurdles Tue Nov 17 7 miles, GB workout: 11:12 Wed Nov 18 10 miles, 59 min on treadmill, hurdles Thu Nov 19 12 miles, 1:09min (10:15 last 2 mile), drills, 15-min jump rope, core Fri Nov 20 10 miles, 65min, 12 x short hills Sat Nov 21 AM 5 miles, 34min, 6x200m strides, hurdles PM 10 miles, 69min, 15-min jump rope Sun Nov 22 16 miles, 1:43 Total 80 miles Next week I should be back into full training mode. I am slowly getting adjusted to all the little add ons to mileage. My leg muscles are very sore, which just shows how weak they were during xc. But that might be a good thing, itmeans I have some good room for improvement to whatever fitness I gained from xc. This week for motivation, I'm going to leave you with a 3k video from almost a year ago at the BU mini meet. This was supposed to be a rust buster, but I found myself running an 18-sec PR, 8:30 to 8:12. Track and Field Videos on Flotrack

Mon Nov 9 off Tue Nov 10 off Wed Nov 11 off Thu Nov 12 off Fri Nov 13 5 miles, 34min, hurdles Sat Nov 14 7 miles, 44 min, jump rope Sun Nov 15 10 miles, Davis rd, 58min, core Total: 22 miles This week served as my down week and start of track season. In the past 16 weeks, I have averaged 97 mpw and needed a break even though I was feeling at the best fitness ever. Track season this year will be very long and I want to make sure I stay strong throughout. The short break was long enough to rest, but short enough to not lose much fitness. I definately don't want to lose any of those 16 hard weeks of training.What I love the most about running is the gradual improvement process to fitness. Seeing improvement day by day helps me stay motivate to achieving my goals. With track season, I will be implementing some changes to training. As some of you might know from my previous trackshark blog, I tend to do some more technical stuff during indoors. Some of these technical non running stuff

Mon Nov 2 AM 5 miles, 34min PM 10, 60min, Davis road, drills Tue Nov 3 AM 5 miles, 33min PM 10 miles, workout 6x1k on track with 400 jog at 6:30 pace 2:51 2:57 2:52 2:54 2:57 *ran into someone on the track 2:48 average 2:53 Wed Nov 4 12 miles, 1:12 min, drills Thu Nov 5 AM 5 miles, 33min PM 10 miles, 67 min on treadmill, HR at 132 Fri Nov 6 10 miles, 66min, strides Sat Nov 7 7 miles,49min, drills Sun Nov 8 AM 11 miles, Race USATF-NE 10k, 30:17 PM 5 miles, 35min Total: 90 miles Today I placed 2nd at the USATF-NEw England 10k at Franklin Park, Boston. I thought I had a good chance to win, but Lucas Meyer of BAA (former OTC runner) dusted me in the last mile. Right after the start, he took the lead at the first turn and I knew immediately he was the man to beat. No one else wanted to go with him, so I went right after. We pretty much ran all together the entire race stride for stride. I tried to test him at the hills, but he was strong and never let go. After 8k, he put on a good move and

Mon Oct 26 18 miles, 1:51min Tue Oct 27 AM 5 miles, 34 min PM 10 miles, 62min, drills strides Wed Oct 28 12 miles, 1:18min, Davis road Thu Oct 29 AM 5 miles, 34min PM 10 miles, workout on track: 6xmile w/ 1 min jog rest 4:46 4:47 4:46 4:45 4:46 4:39 average: 4:44 Fri Oct 30 15 miles, 1:36min Sat Oct 31 AM 10 miles, 61min, strides PM 5 miles, 35min Sun Nov 1 12 miles, 1:20min Total: 102 miles Good week. Very happy about the workout thursday. I tried to relax as much as possible an d felt like I was running using mostly aerobic strength for the first 5 reps. Next week is my last cross country race (USATF-NE 10k) , then I will get ready for track. It's been a good fall so far. I got in some key workouts, mostly progressions to build strength and kept my mileage fairly high. I feel very healthy and in good spirits which is always a good sign heading into a new season.